Stress: 11 fermented and fiber-rich foods that reduce stress in 4 weeks
Adding more fermented foods and fiber to your daily diet for 4 weeks has a significant impact on stress. As you know, food has an important role in our moods. Discover now the 11 fermented and fiber-rich foods that reduce your stress in just 4 weeks!
A balanced diet contributes to a good hormonal balance
Food plays a significant role in stress. Certain foods are known to put you in a good mood and reduce your anxiety level. Some people feel very angry when their hunger is not satisfied. If you have ever experienced this, you know that food can affect your mood.
The influence of eating habits on behavior goes beyond the need for satiety. There are important relationships between certain nutrients and mood. Moreover, nutritional therapy fits well with healthy living, self-care, professional recommendations and the adoption of new lifestyles for mood regulation, so these associations are worth discussing.
Science, researchers, volunteers reduced stress and improved sleep
Nutritionist Alexandra Lechon explained in an interview with Medisite: “It is also important to remember that a balanced diet generally helps to improve hormonal balance.
Jean Cryan, a researcher at University College Corxelon, Ireland, has provided new evidence to show the power of certain foods to reduce stress. “A study published by me and other members of APC Microbiome Ireland showed that eating more fermented foods and fibre every day for just four weeks had a significant effect on reducing stress levels.”
Researcher Jean joins expert Alexandra Retion in explaining the relationship between stress and the microbiome.
“The mechanisms underlying the effects of diet on mental health are not yet fully understood. Brain axis. This also means that the emotional and cognitive centres of the brain are closely linked to the gut.” Jean Cryan and her team conducted a study of 45 healthy people who were on a low-fibre diet. The age of the volunteers ranged from 18 to 59 years.
The participants were divided into two groups and given a diet to follow for the four weeks of the study.
Half of the people were introduced by Dr. Kirsten Berding to a diet that increased the amount of prebiotic, fibre-rich and fermented foods they ate. It included foods associated with better mental health.
“Surprisingly, those who followed this diet reported less stress than others. There was a direct correlation,” commented Jean Cryan. Improved sleep quality. Previous studies had already shown that gut microbes are involved in the sleep process, which could explain this relationship.
Jan Cryan and his team conducted a study of 45 healthy people who were on a low-fiber diet. The age of the volunteers ranged from 18 to 59 years.
The 11 foods that the volunteers had on their menu
- Onions: They were encouraged to include 6-8 servings per day of prebiotic fiber-rich fruits and vegetables just like onions.
- Leeks: Like onions, leeks are rich in prebiotic fiber.
- Cabbage: It is rich in fiber and that is why it is also known to speed up transit.
- Apples are a fruit rich in prebiotic fiber.
- Oats: are known to be rich in prebiotic fiber and participants consumed them for 4 weeks.
- Whole grains: They consumed 5 to 8 servings of cereals per day: there was wholemeal bread, wholemeal pasta, oats, rye, brown rice…
- Pulses: The volunteers included 3 to 4 portions of pulses per week. These included soya, beans, lentils, broad beans, peas and chickpeas.
- Sauerkraut: Volunteers included 2 to 3 servings of fermented foods per day, such as sauerkraut.
- Kefir: By balancing the intestinal flora and facilitating the digestion of food, kefir will help to regulate transit and feed the intestinal flora with good bacteria.
- Kombucha: This is a slightly acidic fermented drink. This drink promotes digestive comfort and stimulates the intestinal flora.
- Bananas: These are among the fruits rich in prebiotic fibers.
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